Counselling & Therapy for Anxiety



  • make you feel more alert, so you can act faster
  • make your heart beat faster to carry blood quickly to where it’s needed most.

Then when you feel the danger has passed, your body releases other hormones to help your muscles relax, which may cause you to shake. This ‘fight or flight’ response is something that happens automatically in our bodies and we have no control over it.  In modern society we don’t usually face situations where we need to physically fight or flee from danger, but our biological response to feeling threatened is still the same.

When does anxiety become a mental health problem?


The most common anxiety disorders are:

  • Generalised anxiety disorder (GAD)
  • Panic disorder
  • Obsessive-compulsive disorder (OCD)
  • Phobias
  • Post-traumatic stress disorder (PTSD)


Generalised anxiety disorder (GAD)


Panic disorder


Obsessive compulsive disorder (OCD)

Obsessive-compulsive disorder is a diagnosis you might be given if your anxiety leads you to experience both:

  • Obsessions – unwelcome thoughts, images, urges or doubts that repeatedly appear in your mind

  • Compulsions – repetitive activities that you feel you have to do.

If you experience two or three symptoms then this could be measured as a mild case of SUD, however, if you feel that four or more symptoms apply then it is advised to seek support around these behaviours.



Post-traumatic stress disorder (PTSD)

If you develop strong feelings of anxiety after experiencing or witnessing something you found very traumatic, you might be given a diagnosis of PTSD. PTSD can cause flashbacks or nightmares about the traumatic event, which can feel like you’re re-living all the fear and anxiety you experienced during the actual event.

Seeking Anxiety therapy:

As a psychologist, I am trained in diagnosing anxiety disorders and teaching my clients healthier, more effective ways to cope. A form of psychotherapy known as cognitive-behavioral therapy (CBT) is highly effective at treating anxiety disorders. CBT helps patients learn to identify and manage the factors that contribute to their anxiety.

Through the cognitive component of therapy, patients learn to understand how their thoughts contribute to their anxiety symptoms. By learning to change those thought patterns, they can reduce the likelihood and intensity of anxiety symptoms.

With the behavioural component, patients learn techniques to reduce undesired behaviours associated with anxiety disorders. Specifically, patients are encouraged to approach activities and situations that provoke anxiety (such as public speaking or being in an enclosed space) to learn that their feared outcomes (such as losing their train of thought or having a panic attack) are unlikely.

Psychotherapy for Anxiety disorders: What to expect

Psychotherapy is a collaborative process, therefore we would work together to identify specific concerns and develop concrete skills and techniques for coping with anxiety. Patients can expect to practice their new skills outside of sessions to manage anxiety in situations that might
make them uncomfortable.

Panic attacks


  • A pounding heartbeat
  • Feeling faint
  • Sweating
  • Nausea (feeling sick)
  • Chest pains
  • Shortness of breath
  • Shaky limbs, or feeling like your legs are turning to jelly
  • Feeling like you’re not connected to your body.

During a panic attack you might feel very afraid that:

  • You are losing control
  • You are going to faint
  • You are having a heart attack
  • You are going to die

When do panic attacks happen?

It’s different for different people. You might have a good understanding about situations or places that are likely to trigger an attack for you, or you might feel that your attacks come without warning and happen at random.


How long do panic attacks last?

Most panic attacks last for between 5 and 20 minutes. They can come on very quickly, and your symptoms will usually peak within 10 minutes. Sometimes you might experience symptoms of a panic attack, which last for up to an hour. If this happens you are probably experiencing one attack after another, or a high level of anxiety after the initial panic attack.

How often might I have panic attacks?


How can Anxiety therapy help?

There are many types of therapy that are suitable for addressing anxiety and any underlying issues. As an integrative therapist I would most likely use Cognitive Behavioural Therapy to help a person understand behaviours and ways of thinking that might contribute to the development of an attack. Identifying and changing these patterns can help prevent further attacks and reduce their severity. In some circumstances I may recommend exposure therapy. In this type of therapy, the person in treatment is exposed to the sensations that accompany panic, one at a time, in a controlled environment so that effective ways of coping with those sensations can be learned. Individuals who have developed agoraphobia are encouraged, as part of treatment, to face open spaces and crowds until they begin to feel more comfortable in them.

Coping with a panic attack

In the middle of an attack, focusing on breathing and getting to a safe, private space can help the attack subside. Releasing physical tension and relaxing one’s muscles can help, too. Panic attacks are not dangerous and usually go away on their own, but can pose a danger if the person is driving or engaging in other dangerous activities when the attack hits. It can also be helpful to think realistically, instead of either overestimating the dangers of a panic attack (fainting, dying, experiencing a heart attack) or catastrophizing the dangers (embarrassing oneself in public, not receiving help). To challenge these types of thinking, a person might write out any fears or imagine the worst possible scenario that a panic attack could lead to and then plan a way to cope if it does occur.

Stress management is also vital in combating panic attacks. Many people have panic attacks when they grow so overwhelmed with stress that they simply cannot cope, but talking about stress and getting regular breaks and leisure time can help mitigate the damaging effects of chronic stress. Remembering that a panic attack is not likely to cause one to faint, lose control, “go crazy,” or die may also help some individuals relax and deal with panic attacks more effectively, when they occur.

Private Counselling & Psychotherapy for Anxiety London

To schedule a confidential consultation to discuss how I can help you overcome anxiety, simply call on 0207 205 2868 or complete the online enquiry form.

“Working with Jane has built my confidence by supporting me to look deep within myself to understand and accept my past experiences, in order to build and maintain a proactive future”


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0207 205 2868


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